The 8 Best Front Delt Dumbbell Exercises

Do you want to build bigger, stronger shoulders? Have you been training your upper body and getting frustrated with lagging delts? The deltoid is a muscle in your shoulder that has three heads – the anterior (front), medial (side), and posterior (rear) delt. Each head is important for your shoulder joint’s overall strength, stability, and functionality. 

Unfortunately, some of the most popular and effective front delt exercises require a lot of equipment and a complex setup. On days when you need to get in and out of the gym quickly or are training with limited equipment, it’s helpful to have some go-to exercises you can do with only a set of dumbbells.

Here is our list of the seven best dumbbell-only front delt exercises. We’ll review each one in detail, explain their benefits, and show you how to perform them correctly so you can start building bigger, more muscular front delts.

The 8 Best Front Delt Dumbbell Exercises

1. Dumbbell Grip Deficit Push-Ups
2. Hammer Grip Dumbbell Front Raises
3. Close Grip Overhead Dumbbell Presses
4. Dumbbell Arnold Presses
5. Dumbbell Front Raises
6. Seated Hammer Presses
7. Hammer Bench Presses
8. Dumbbell Push Press

1. Dumbbell Grip Deficit Push-Ups

Benefits of Dumbbell Grip Deficit Push-Ups

Push-ups are a great bodyweight compound exercise that targets your entire body. Push-ups performed while holding a pair of dumbbells put even more strain on your anterior (front) deltoids than regular push-ups. Dumbbell grip deficit push-ups involve a greater range of motion, demand more stabilizer and grip strength, and stretch the front delts and pecs more than regular push-ups. More muscle stretching in a loaded position yields better hypertrophy results, according to this 2020 study. 

How to Perform Dumbbell Grip Push-Ups

1. Assume a plank position with a dumbbell in each hand. Hex-shaped dumbbells are easier to balance than dumbbells with curved edges. Space your hands an inch or so outside your shoulders.
2. Brace your abdominals and pull your navel towards your spine to protect your back. Engage your glutes and hamstrings so your body forms one straight, stable, horizontal line.
3. Bend your elbows to lower your body towards the ground slowly

. Stop when your elbows are bent to 90 degrees and you feel a stretch in the front of your shoulders.

4. Press into the dumbbells to press your body back to its starting position in a high plank.
5. Repeat for the desired number of sets and reps.

This video from Progressive Programming Head Coach Jamie Lee provides a useful guide to performing the dumbbell grip push-up with proper form.

2. Hammer Grip Dumbbell Front Raises

Benefits of Hammer Grip Dumbbell Front Raises

Hammer or neutral grip front raises are a great exercise for your anterior deltoids. Exercises where your thumb points at the ceiling engage more of the anterior delt than exercises where your palm or knuckles face the ceiling. Hammer grip front raises put less strain on your bicep tendon, allowing you to push your front delts harder with less risk of injury.

How to Perform Hammer Dumbbell Front Raises

1. Stand tall with your feet hip-width apart and a dumbbell held in each hand. The dumbbells should rest across the top of your thighs.
2. Look straight ahead to keep a neutral upper spine. Squeeze your shoulder blades back.
3. Initiate the exercise by bracing your core and shoulder muscles. 
4. Raise one dumbbell as if you were trying to reach towards the wall in front of you rather than lifting the dumbbell straight up. You can also do this with both arms simultaneously.
5. If performing this exercise one side at a time, alternate arms until you reach the desired number of reps per side.
6. Repeat for the desired number of sets.

This video from Scott Herman Fitness provides a useful visual guide to performing hammer grip dumbbell front raises with proper form.

3. Close Grip Overhead Dumbbell Press

Benefits of Close Grip Overhead Dumbbell Presses

Close grip overhead presses are fantastic for overall shoulder stability and building bigger front deltoids. A closer grip involves greater activation of the front delt to assist the pectoralis major.

How to Perform Close Grip Overhead Dumbbell Presses

1. Stand tall with your feet hip-width distance apart and a dumbbell in each hand.
2. Hold the dumbbells close so they touch each other. Tuck them just under your chin. Your elbows should be in front of your torso.
3. Tuck your chin to keep a neutral spine and avoid hitting yourself with the dumbbell as it ascends.
4. Actively squeeze the dumbbells together and press them overhead. Exhale during this portion of the exercise.
5. Pause when the dumbbells are directly above your head. 
6. Slowly bend your elbows to return the dumbbells to their starting position.

Check out this video from Hybrid Fitness for a visual overview and some helpful form cues.

4. Dumbbell Arnold Presses

Benefits of Dumbbell Arnold Presses

If you’re short on time and need an effective and efficient shoulder-destroyer, the Arnold press is for you. Developed by Arnold Schwarzenegger, this variation of the standard seated dumbbell shoulder press attacks all three heads of your deltoid at once. Arnold presses involve rotating your wrists as you press the dumbbells overhead. One of the key Arnold press benefits is that they have a greater range of motion to build broader, stronger shoulders. 

How to Perform Dumbbell Arnold Presses

1. Sit on an adjustable bench with the back pad upright to support your torso.
2. Hold a pair of dumbbells close to your chest with your palms facing inward. 
3. Rest your upper back and neck against the back pad to keep your torso still and isolate your shoulders.
4. Raise the dumbbells overhead. Rotate at the wrist so that you finish with your arms extended and your palms facing outward.
5. Pause. Slowly bend your elbows and pull the dumbbells back to their starting position.
6. Repeat for the desired number of sets and reps.

Check out this video from Buff Dudes for a demonstration of the correct form for an Arnold press.

5. Dumbbell Front Raises

Benefits of Dumbbell Front Raises

We mentioned hammer grip front raises earlier, which isolate the anterior delt more than a standard grip front raise. But the classic front raise is still a great front delt exercise that also engages your middle deltoids. This exercise is a great alternative if you don’t like how the hammer grip front raise feels. 

How to Perform Dumbbell Front Raises

1. Stand tall with your feet hip-width apart. Engage your core and tuck your chin slightly.
2. Grab a pair of dumbbells and let them hang in front of your quads with extended arms. Your palms should face your body.
3. Keep your arms straight with a micro bend in your elbow. Squeeze your delts to lift your arms until the dumbbells are level with your shoulders.
4. Slowly release the weights back to their starting position.
5. Repeat for the desired number of reps.

Check out this video from Colossus Fitness demonstrating the correct technique for dumbbell front raises.

6. Seated Hammer Presses

Benefits of Seated Hammer Presses

Seated dumbbell presses using a hammer grip (neutral grip) isolate the front delt. A neutral or hammer grip also places less strain on the shoulder joint, so you can lift heavier weights without risking an injury. Hammer shoulder presses are performed seated to isolate the upper body and prevent using the lower body to generate momentum.

How to Perform Seated Hammer Presses

1. Sit on a bench with the back pad upright to support your torso.
2. Hold a pair of dumbbells by your shoulders with your palms facing each other.
3. Raise the dumbbells overhead, maintaining a hammer grip until your arms are extended but not locked out.
4. Pause. Slowly pull the dumbbells back to their starting position.
5. Repeat for the desired number of sets and reps.

This video from Aaron Bilecki demonstrates the proper form for a seated hammer press, focusing on your anterior deltoid.

7. Hammer Bench Presses

Benefits of Hammer Bench Presses

Bench pressing is often thought of as a chest exercise, but it is also great for building your shoulders. A hammer grip allows you to load up your front deltoids and protects the shoulder joint from impingement injuries.

How to Perform Hammer Bench Presses

1. Lie on a flat bench with a dumbbell in each hand. Hold the dumbbells by your chest, with your palms facing inward.
2. Squeeze your shoulder blades together and brace your abdominals to stabilize your torso.
3. Press the dumbbells above your chest until your arms are extended and the weights are directly above your chest.
4. Slowly pull the dumbbells back towards you to their starting position. 
5. Repeat for the desired number of sets and reps.

Check out this video from Dylan Harris for a demonstration of the hammer bench press.

8. Dumbbell Push Press

Benefits of the Dumbbell Push Press

The push press is one of the best delt exercises for pushing through a strength plateau. The push press is a variation of the standard shoulder press that involves your lower body to generate momentum.

Using your legs to assist the movement can help you increase your anterior deltoid size and strength by overloading them with heavier weights.

Push presses allow you to work with weights greater than you would normally use for a strict shoulder press. It’s also quite versatile: you can do push presses with barbells, kettlebells, or a pair of dumbbells.

This exercise is a more advanced version of the dumbbell shoulder press, so take your time getting used to the technique before increasing your weights.

How to Perform the Dumbbell Push Press

1. Stand tall with your feet shoulder-width apart and a dumbbell in each hand.
2. Hold the dumbbells by your shoulders and brace your abdominals to maintain a neutral spine. This stance is your starting position for each rep.
3. Bend your knees and push your hips back as if you were squatting but don’t go for full depth – a few inches is perfect.
4. From your partial squat position, push through your feet to straighten your legs as you push the dumbbells overhead.
5. Pause when your arms are extended, your legs are straight, and the dumbbells are directly overhead.
6. Slowly bend your elbows to release the dumbbells to rest on your shoulders. You can bend your knees softly as the dumbbells lower to absorb the impact and protect your knee joint.
7. Repeat for the desired number of sets and reps.

Check out this video for a demonstration of the dumbbell push press.

Anterior Deltoid (Front Delt) Anatomy

The deltoid muscle is a large triangular-shaped muscle that sits on the glenohumeral (GH) joint, which connects your upper arm and your torso. The GH joint is one of the four joints that make up your shoulder complex. The deltoid protects and stabilizes this joint and gives the shoulder its rounded, capped shape.

The three deltoid heads are:

• The anterior (clavicular or front) deltoid 
• The medial (acromial or middle) deltoid
• The posterior (spinal or rear) deltoid  

The three heads of the deltoid are distinct and work together to produce abduction of the shoulder joint (raising the arms out to the sides). The deltoids also produce shoulder flexion (lifting your arm from the side to overhead), extension (moving your arm behind you), and rotation (allowing the humerus to rotate in the shoulder socket).

The deltoids are crucial for many activities of daily living (ADLs), such as washing your hair, carrying shopping bags or children, and dressing yourself. They are also vitally important for many athletic movement patterns like swimming and throwing.

The anterior or front delt activates when your arms are closer together to produce shoulder flexion. Having your arms tucked more closely to your torso and using a hammer or neutral grip (where your palms face inward) helps to better target the anterior deltoids. 

Dumbbell Front Delt Exercises FAQ

Do I need to isolate my front delts?

No, you don’t need to worry about isolating the anterior deltoids if you are already doing sufficient pressing exercises like the overhead press and the bench press. Shoulder press variations work the anterior deltoid while also engaging the medial and rear delt. 

Many of the most popular shoulder exercises effectively target your front delts but can also fatigue other upper body muscles. If you have specific performance or aesthetic goals, targeted front delt exercises can be helpful. 

Are front delts overtrained?

Perhaps – the anterior deltoid muscle is recruited for many shoulder exercises like bench press, shoulder press, and incline presses. The front delts also work to stabilize the shoulder joint for exercises like push-ups and bicep curls. Depending on how frequently and intensely you train your upper body, you may be overdoing it. 

Renaissance Periodization suggests that you don’t need to do any specific front delt training if you are doing horizontal and vertical pressing exercises. If you are trying to target your front delts, aim for 4-12 working sets per week spread across 2-4 training sessions.

Other Muscle Groups Exercises

If you enjoyed this post, check out our other collections of the best exercises for each muscle group below.

About Emma Lennon

Emma is a Health Science graduate, qualified personal trainer, and writer. She has over ten years of experience in the health, community development, and communications sectors. She is passionate about making reputable information about health, fitness, and resistance training accessible to all.

Emma loves building her own functional strength and fitness outside of work with various training styles, from weightlifting to calisthenics, yoga, and dancing. She advocates for the powerful potential of exercise to improve physical, mental, and emotional health and well-being.